Mind/Body Self-Relaxation Skill Jon Seskevich RN, BSN, BA, CHTP Nurse Clinician, Center for Advanced Practice, Duke University Hospital. And a recording artist!
3 step technique with a “key.” The Relaxation Response l Practice an EBP mind/body technique to develop calmness, clarity and the release of mental burdens.
Most well researched of all integrative therapies: Mind/Body Medicine. l Not Voodoo l As early as 1995, the NIH OTA identified relaxation techniques as beneficial in the treatment of chronic pain and insomnia.
Mind/Body Techniques l Relaxation Response l Guided Imagery, Visualization l Mindfulness Based Approaches l Progressive Muscle Relaxation l Prayer l Biofeedback l Meditation l Hypnosis l Nature recordings l Breathing techniques. Yoga. Tai Chi. Music
Jon’s Favorite Relaxation Technique l Three simple steps l #1 l Soft belly breathing
Let the bed or chair support your weight.
Silently to yourself repeat a relaxation word or phrase.
Possible relaxation words or phrases l I tend to encourage short positive, present moment oriented selections. l I can do this. Easy does it. I am getting better. I’ve got this. Words like: Calming, Peace. l Spiritual: from your faith beliefs. l God is with me. The Lord is my Shepherd. Shema Israel. Wakan Tanka. Hanuman is helping me. Om Mani Padme Hum. La illah ha il Allah. l Neutral: Counting. A meaningless word. Wooosah
l Before you begin the practice go ahead and select a word or phrase to use.
Key to Practice: When you notice your mind wander kindly and gently let go and return to your relaxation word or phrase.
Let’s practice … l Coming to a comfortable position l Feet flat on the floor l Easier to learn with your eyes closed. l Let your head neck and back be in alignment. l Let your abdomen be soft. l Begin with soft belly breathing.
Let’s practice l Feel the support of the chair l Scanning through your body, let your muscles be warm and heavy. Let your muscles soften and relax. l Silently to yourself think your relaxation phrase or word. l When you notice your mind wander; kindly and gently let go of the thought and return to your relaxation word or phrase.
Effective Coping Strategies l Knowledge is power l Exercise l Pacing activity and rest. l Support from families and friends l Counseling l Nature, art, music, dance, creative activities l Relaxation techniques l Take time to do things that give meaning to your life l One day at a time l Positive thinking to help with worry l Forgiveness
Questions/Comments l Contact info: Jon Seskevich l jon@managestressnow.com l www.ManageStressNow.com l Thank you for being here with me today!
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